This post is sponsored by the California Table Grape Commission. All thoughts and ideas are my own.
If you’re looking for a more nutrient-dense homemade uncrustables option, you have to try this recipe!
Store bought versions of the classic frozen PB&J sandwich are often packed with added sugar. But, when I make my homemade uncrustables, not only are they free of added sugar but they also have more fiber and protein.
How are uncrustables made?
The traditional uncrustable sandwich you’ll see at the grocery store is made with white bread (though they do have a wheat version as well, but it only offers one more gram of fiber than the white bread version), sweetened peanut butter, and grape jelly (which isn’t actually made from grapes, but rather grape juice).
So, I got to thinking… I could easily make a more nutrient dense, and blood sugar friendly version of this sandwich my kids love at home…
My own kids love a store-bought uncrustable, but I don’t love the lack of nutrient density. And, I know many people, especially those living with diabetes, would love to be able to enjoy one without a blood sugar spike. The store-bought version does have some protein (but not a ton), has a lot of added sugar, and minimal fiber.
Can you make your own frozen uncrustables?
So, you guessed it… we can absolutely make our own that has more protein and fiber, and less added sugar! I cover everything you need (which isn’t much) to make your own below.
Is it cheaper to make your own uncrustables?
I wish I could say yes to this one, but it’s probably about the same cost either way… but, when you make your own version at home, you will have some yummy leftover grapes to snack on which is awesome.
California grapes are not only a great healthy snack, but they’re also super versatile and perfectly portable for everything from school lunches to on-the-go snacking!
Healthy homemade uncrustables
What is it about this homemade uncrustables version that makes it a more nutritious choice? To start, we can use more nutrient dense ingredients like unsweetened peanut butter, whole grain bread, and actual grapes.
My homemade version has more fiber and protein. The actual sugar content is roughly the same, but the sugar in our homemade version is all naturally occurring from delicious and nutritious grapes.
How to make homemade uncrustables
Making homemade uncrustables is a pretty simple process, and so is making no-added-sugar grape jam. To make the jam, you basically just chop up your grapes, simmer them on the stove and then mash them up… that’s it!
To assemble the sandwiches, you cut the bread into whatever shape you want and then add your fillings into the center of one of the slices, leaving some room on the edge. Then, top it off with the other slice of bread, and seal!
What tools do you need for diy uncrustables?
You’ll need something to “seal” the edges of your sandwiches. I found a cute set that comes with three different shapes.
How do you make uncrustables without a sealer?
My favorite diy sandwich sealer is actually a hard koozie. But you basically just turn the koozie upside down onto your bread and cut around the shape, then follow the filling instructions, and once it’s time to seal just press really hard with the koozy down on the sandwich.
What’s the difference between jam and jelly?
Jelly is made using fruit juice (and other ingredients) and jam is made using the whole fruit (minus skin or rind if needed).
How to make grape jam
Homemade grape jam can be really complicated or it can be really easy like the recipe we use here.
Homemade grape jam with no added sugar
The only ingredients you need to make this grape jam is grapes themselves. Once we heat them up, the juices start to release and they get nice and soft. So, they’re perfect for mashing up into a jam. While you can put thickeners in it like pectin or starch, for a homemade version it’s not necessary.
Fun facts about grapes
One of the great things about making your own homemade uncrustables is that we can use actual real grapes!
- 99% of table grapes grown in the United States are grown in California. They have been grown for over 200 years in two regions: the Coachella Valley and the San Joaquin Valley.
- Grapes from California are in season May through January.
- There are 80 different varieties and California grapes come in three colors – green, red, and black – in both seeded and seedless options.
- There are more than 350 table grape operations in California.
Nutrition benefits of grapes
All colors of grapes– red, green, and black – are a natural source of antioxidants and other polyphenols, which are found in every part of the grape, including the skin, flesh, and seeds. They are also considered a heart-healthy food that offers energy, hydration, a natural source of potassium, and a good source of vitamin K.
How many carbs are in grapes?
3/4 cup of whole grapes contains 23g carbohydrate.
Grapes and diabetes
There’s a big misconception in the diabetes world that people living with diabetes can’t have fruit. This is simply not true. In fact, we know from research that a diet rich in vegetables AND fruit is preventive against many chronic illnesses including type 2 diabetes, and helpful in managing existing diabetes.
Grapes have a low glycemic index and can be included in a diabetes-friendly eating pattern. In fact, research has shown that grapes are one of four fruits actually associated with a REDUCED risk of type 2 diabetes.
I like to pair grapes with my low sugar peanut butter fruit dip for the perfect blood sugar friendly snack!
Homemade PB&J Uncrustables with 1-Ingredient Grape Jam
- 1 ⅓ cup California red seedless grapes
- 8 slices whole grain bread
- 6 Tbsp unsweetened smooth-style peanut butter
- I recommend making the grape jam ahead of time. To start, cut your grapes in half (lengthwise or horizontal, it doesn’t really matter for this part), and add them to a small saucepan over medium heat, and cover the pan with the lid.
- As they warm up, the juices will release and you’ll hear them start to sizzle, let them simmer for about 15 minutes with the lid on, stirring occasionally being careful not to overheat them and burn them.
- After 15 minutes, remove the pan from the heat and mash up the grapes in the pan with the back of a spoon as much as you can. Return the pan to the heat and let them simmer for about 10 minutes more with the lid off, again stirring occasionally.
- This is your jam! I recommend letting it cool before trying to build your sandwiches, and even better, have it chilled.
- Now, let’s build our sandwiches. First, cut your bread into whatever shape you’d like. Then, add 1 1/2 Tbsp of your peanut butter to the center of one slice of bread and gently spread it out, stopping just before you get to the edge. Now, spread 1 Tbsp of your grape jam on top of the peanut butter. Top with the second slice of bread. Repeat this process 3 more times.
- Using your preferred sandwich sealer, seal your sandwiches. Your sandwiches will be good for 1-2 days in the fridge or freeze them for up to 6 months.